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2010 in review – Thank you to all my readers

The stats helper monkeys at mulled over how this blog did in 2010, and here’s a high level summary of its overall blog health:

Healthy blog!

The Blog-Health-o-Meter™ reads Fresher than ever.

Crunchy numbers

Featured image

A Boeing 747-400 passenger jet can hold 416 passengers. This blog was viewed about 2,600 times in 2010. That’s about 6 full 747s.


In 2010, there were 30 new posts, not bad for the first year! There were 13 pictures uploaded, taking up a total of 5mb. That’s about a picture per month.

The busiest day of the year was August 8th with 89 views. The most popular post that day was The Simple Approach to Nutrition Part 3.

Where did they come from?

The top referring sites in 2010 were,,,, and

Some visitors came searching, mostly for jeff osadec blog, jeff osadec, jeff osadec wordpress, science background, and background science.

Attractions in 2010

These are the posts and pages that got the most views in 2010.


The Simple Approach to Nutrition Part 3 July 2010


About April 2010
1 comment


Book List July 2010


Links July 2010


Services July 2010

Let’s Start 2011 off Right

I am going to keep this post brief, but with the New Year quickly approaching I want you to start it out right.  As I have always aimed to educate, I am going to do one better.  I am going to give you your first month of programming for the New Year.  Something you can follow and start off your fitness goals for 2011.  I want this to be your best year, physically, mentally and spiritually.

Just click on the link, New Years Program below.  I hope you enjoy it an find success.

New Years Program

Wishing you all the best in the New Year.

Your s in Health and Performance

Jeff Osadec, MKin CEP CSCS

There Will Be Strength for Christmas

This is a beautiful version of T’was the Night before Christmas’ from Brooks Kubik, the author of Dinosaur Training.  I believe this will be something I read to my little daughter for years to come.  I hope it brings you as much happiness and holiday cheer as it did for me.

Merry Christmas,

Jeff Osadec, MKin, CEP, CSCS

Deliberate Health and Performance.


T’was the Night before Christmas


T’was the night before Christmas, when all through the gym,

the lifters were lifting with vigor and vim.

They squatted so heavy the bars were all bending,

as they ground out the reps in the sets never ending.


They snatched and they pressed and they cleaned and they jerked,

until all of their muscles were thoroughly worked.

Then they ran to their sandbags and heaved them up high,

then heaved them again – right up into the sky!


When out in the back there arose such a clatter,

I sprang from the rack to see what was the matter.

Away to the window I flew like a flash,

tore open the shutters and threw up the sash.


The moon on the breast of the new-fallen snow

gave a luster of mid-day to objects below.

When, what to my wondering eyes should appear

but a bag-flattened sleigh and unconscious reindeer.


With a little old driver, so lively and quick,

I knew in a moment it must be St. Nick.

He was hopping and shouting and yelling and screaming.

He wasn’t just hot – he was totally steaming!


“You sandbagged my sled!” he cried in dismay.

“And that means you ruined the big Christmas day!

My toys are all broken, there’s no time to fix ‘em –

And look what you did to poor Prancer and Vixen!”


The lifters were flummoxed. “We’re sorry!” they cried.

And they picked up the reindeer and brought them inside.

“Quick!” someone shouted, “I know what to do!

We’ll whip up a batch of a high-powered brew!”


We started with milk and eggnog and eggs,

and added Hi Protein and poured it in kegs.

We tossed in some chocolate and ice cream for flavor,

Then added some honey, for reindeer to savor.


We mixed it together until it was ready,

Then lifted the reindeer and held them all steady.

We gave each performer three cups of the stuff,

Then added another to make it enough.


“It’s working!” cried Santa. “They’re coming around!

“That Hi Protein potion is the best to be found!”

He turned to his sled – we had fixed that as well –

if the toys could be fixed, then all would be well.


“There’s no time to do it,” said Nicholas, sadly.

“This is one trip that is turning out badly.”

The lifters were quiet and took all the blame,

And hung their heads lower in sorrow and shame.


Then Santa bent over and picked up a letter

That lay in the snow, getting wetter and wetter.

The letter said, “Santa, for Christmas I’d like

a whole lot of muscles. Your friend, Little Mike.”


“That’s perfect!” I cried. “Here’s a course for the kid!

We’ll send one to each of them!” And that’s what we did.

Each kid got a course and a full set of weights —

barbells, and dumbbells and squat stands and plates!


Now Santa was smiling – the good boys and girls

Would soon have their barbells for presses and curls!

The kids would be healthy and happy and strong –

For with barbells and dumbbells you never go wrong.


Santa sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ‘ere he drove out of sight,

“Happy Christmas to all, and to all a good night!”

Yours in strength,

Brooks Kubik


Coconut Breakfast Bar Recipe

So I made these bars on the weekend and made a few additions.

They turned out well, and the athletes that have tried them have all asked for the recipe so here it is.  Easy to make and taste great.



Coconut Breakfast Bars


1/3 cup brazil nuts

1/3 cup organic raw walnuts

1/3 cup organic raw almonds

1/3 cup organic raw cashews

1/3 cup organic raw sunflower seeds

1/3 cup organic raw pumpkin seeds

1/3 cup organic unsweetened coconut flakes (plus extra to dust top)

1 tsp maca powder

1  tsp cinnamon

1/3 – 2/3 cup organic coconut butter


I added…

¼ cup Organic Chocolate Chips

¼ cup Organic Currants

1 Pack Vega Sport Performance Protein – Found at any good health food store or organic market.  Calgary find it at Community Natural Foods




Place all nuts, seeds, coconut fl akes, cinnamon and maca in food

processor and grind to a coarse mealy texture. Add coconut butter

and Stevia and regrind. Press mixture in glass Pyrex dish and cut into

bars. Best served cold. Store in freezer.


The Re-Grand Opening of My Blog – Deliberate Health and Performance

As some of you may have noticed, the name of the blog has changed from “Kundalini Health and Performance” to “Deliberate Heath and Performance”.  This has been a thought process of mine for some time now as my registered personal company is Deliberate Health and Performance. As the logo will not change and the inspiration of the goddess Kundalini ascending to a higher state of enlightenment will be a backbone of the logo and ideals,  the name change was based being true to my passion and beliefs.

Deliberate Health and Performance started in a class led by Dr. David Smith at the University of Calgary.  I am honored to say that I was privileged to have had lectures with Dave, and to have had him sit on my committee for my Masters defense.  Any ways… he presented an article written in 2007 by Ward et. al. where it was stated, “In their original expertise approach, Simon and Chase (1973) suggested that ten years of experience were necessary for attaining expertise (see also Bryan & Harter, 1899). However, Ericsson and others have shown that experience is not a good predictor of, and is often negatively correlated with, skill level (see Ericsson, 2004, 2006; Choudrey et al., 2005). Moreover, Ericsson and Lehmann (1996) found little empirical support for innate differences predicting expert performance and claimed that rather than being a consequence of mere experience, expertise is primarily acquired through extensive involvement in deliberate practice activities (i.e., those activities specifically designed to improve performance) (Ericsson et al., 1993; Ericsson, 2006).

According to Ericsson et al. (1993), deliberate practice is related monotonically to the attainment of expertise.

And that is when it hit me.  Deliberate Health and Performance.  It is hard to come up with a name that stands out, that reflects your beliefs and ideals, but this was it.  Hell, I am a project in deliberate practice… come on, 11 years of university in the process of attaining the knowledge that will eventually lead to world domination (or at least one person mentioning that I am good at what I do).  But for me, Deliberate Health and Performance is based on the ideals that all training, every workout, and practice that my athletes and clients are prescribed are based on having a purpose with intentional results.  And it has been emphasized in this blog many time, from the idea of the black box, being actually very transparent (My Simple Out Look on Crossfit) to testing (If You’re Not Testing You’re Guessing).  So to those of you who have been reading the blog, and following since the beginning, THANK YOU.  The blog will not change, the content will be the same, and the information will always be available for the education of you and others.


I am going to be honest… I have wanted to start this a long time ago, but I was apprehensive.  I always worry about rejection and negativity.  What if someone does’t like what I posted, what if I get negative comments?  Then  I met Josh Rubin, an amazing Holistic Life Coach from San Diego (check out his blog here and his website here).  His words of wisdom instilled the confidence I needed to being this site.  Not everyone will like what I write.  Some may react negatively because this site challenges them to rethink what the believe the knew.

This first entry is be brief but lay the foundation for the sites future.  This sites purpose is to provoke thought, educate and facilitate a healthier lifestyle for all those who read it.  Here I will aim to post meaningful information and articles to promote a healthier approach to our life style.  I aim to be an educator and give those who read this the tools to follow their own journey… discover health and truly live life.